Meat and a healthy diet

Lean meat is good for you if eaten in moderation.

Published 02/10/2007

by Cathy Johnson
Vegetarians are generally a healthy bunch. Compared to meat eaters, they have less heart disease and cancer, lower blood pressure – and they're slimmer. But does a good diet need to exclude meat?

In fact, a little flesh on the plate needn't be a problem. But there are a few things health-conscious carnivores should know.

Meat is a good source of zinc, iron and protein. But fattier cuts are high in the saturated fat that's bad for your heart. What's more, red meat – which includes pork but not chicken – has been linked to a slightly higher risk of some cancers.

And for processed meats like sausages – along with bacon, ham and salami – the cancer link is stronger.

What's not known is whether there's something in red meat that causes cancer or whether eating meat means there's less room in your diet for other foods that might help prevent cancer. It might be a bit of both.

In any case, cancer experts recommend eating red meat no more than three to four times a week, and that you stick to a serve no bigger than 100 grams, roughly the size of a pack of cards.

That leaves plenty of room for other important foods such as fish, chicken, and legumes – like peas, lentils and beans.

And of course, your fruit and vegies. They're chock full of antioxidants that help counterbalance any cancer risk from meat.

One problem with meat may be the way we cook it. Cooking at high temperatures, especially over open flames, produces chemicals thought to promote cancers. This goes for fish and chicken too by the way.

The good news is that marinating dramatically cuts the amount of suspect chemicals produced. An oil-free marinade based on lemon-juice or vinegar is best. Alternatively, try roasting. Along with methods like stewing or poaching, it's considered safer.

So when it comes to healthy meat eating, the advice is to stick to lean cuts and keep portions small. Eat processed meats only occasionally. And at least a few nights a week, opt for alternatives like fish chicken or legumes.

And as always, feel free to be an absolute glutton with your fruit and veg.
Does eating meat increase my cancer risk?

It is not clear if eating a lot of meat is a risk for cancer. Some research has suggested that diets high in red meat are associated with a slight increase in risk of bowel cancer; processed meat seems to be of most concern.

Meat may affect cancer risk because of:

* The fat content
* The way the meat is cooked
* Or because big meat eaters miss out on other protective foods such as vegetables and fruit.

What we do know is that meat plays an important part in the Australian diet. Lean red meat is an important source of iron, zinc, vitamin B12 and protein. In terms of cancer risk there is no reason to cut meat completely from your diet, but there are steps you can take to have a healthier eating pattern.
How much meat should I eat?

The Cancer Council recommends eating only moderate amounts of red meat. A moderate intake of meat is 65-100g of cooked red meat, 3-4 times a week – this is also the recommendation in the new Dietary Guidelines for Australians from the National Health and Medical Research Council.

The Cancer Council recommends people limit consumption of processed meats, which are high in fat, salt and nitrates. Processed meats include sausages, frankfurts, salami, bacon and ham.
What is a recommended serve?

The following are examples of 1 serve of meat:

* 1/2 cup mince
* 2 small chops
* 2 slices roast meat.

This should roughly fit into the palm of your hand.

Other substitutes for 1 serve of meat include:

* 65-100g cooked chicken
* 80-120g cooked fish fillet
* 2 small eggs
* 1/3 cup cooked lentils, chick peas, split peas, dried or canned beans
* 1/3 cup nuts (e.g. peanuts or almonds).

Tips and ideas on meat and low-fat cooking methods

* Fill half your dinner plate with vegetables and don't think of meat as the main part of the meal.
* Include at least three different coloured vegetables with your main meal.
* Have some legume-based meals each week. Legumes include lentils, chickpeas, baked beans and red kidney beans. There are many types of dried peas and beans, which can be added to casseroles, soups or salads.
* Buy lean cuts of meat – those that have most of the fat trimmed off and where there is not much marbling of fat through the grain of the meat.
* Trim any visible fat off the meat before you cook it.
* Choose chicken pieces without the skin or remove skin after cooking.
* Have fish at least twice a week.
* Enjoy fish baked in foil, steamed, grilled or lightly fried.
* Canned fish like tuna and salmon make an easy sandwich with salad.
* Adapt your recipes to include more vegetables, e.g. add carrot, celery and peas to Bolognese sauce.
* For stir fries, reduce the amount of meat and add extra vegetables.
* Experiment with vegetable risottos, frittatas made with vegetables and eggs, hearty vegetable soups, vegetable curries.
* Use non-stick cookware, and add less oil or try an oil spray.
* Low-fat cooking methods include steaming, poaching, stir frying and grilling.
* Use low temperature cooking methods such as casseroling, roasting or microwaving.


Barbecues

Some research suggests that burnt or charred meat may increase cancer risk. Substances called heterocyclic amines are formed in foods which are cooked at high temperatures and blackened or charred. In animal studies, heterocyclic amines are carcinogenic (cancer causing). However, the evidence in human studies is not clear. It is recommended not to overcook or blacken meat on the barbecue. Marinating meat first prevents foods from charring. As well as keeping potential cancer causing agents down in the meat, marinating also keeps meat tender and adds flavour to your meal.